Squat Cleans + Rowing

Aug 19, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Sign up sheet for our next ATR Community event can be found on the front desk. Saturday Sept 7th @ 5:40pm vs Rockies. All friends and family are welcome to join us! Final head count must be confirmed by Friday 8/23 so please make sure to fill out the sheet before then.

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Warm-up

50 ft. Walking Lunge

5 Inchworms

5 GHD Hip Extensions (5 second hold at extension)

10 Cossack Squats

15 Banded Pull Aparts

10 Single-Arm KB Front Squats / side

0:30 Calf Stretch / side

10 Single-Arm KB Front Squats / side

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Clean (Must be squat cleans)

1 Every 1:15 x 10

Building up in weight throughout

Metcon

Metcon (2 Rounds for reps)

6 minute AMRAP of:

20 Squat Cleans (135/95)

Max Calorie Row

3 minute REST

6 minutes timecap to complete:

X Calorie Row (number achieved before)

20 Squat Cleans (135/95)
Score: Total reps + calories for each round. For the second round, for each unfinished squat clean, take one rep off of your second round.

Accessory Work

3 Rounds of:

10 Heavy DB Rows (per side)

20 Banded (above knee) DB Glute Bridges